Wasme's recomp journey....

2/25/2015 Hams / Back / Delts

Sore getting up this morning, but stretched out and went for a 5km run, to loosen everything up.

This day proved to be tough as hell. Thankfully, I had taken the day off, so the 6.5 hours between workouts I just did some things around the house. Even got a 30 minute nap in.


WORKOUT 1

Tempo on everything was 4010, 80 seconds rest - NOS 10 second rests


Stiff Legged Deadlifts
110x21
130x21
130x21
130x21

Deadlifts
225x8
265x8
275x8
275x6
NOS 245x5
NOS 215x4
NOS 185x2

- lost power very quickly on those NOS sets


Reverse Grip Assisted Pullups (Orange Bands)
8
8
8
8
NOS 5
NOS 4
NOS 4


DB Lateral Raise
20x8
20x8
20x8
20x8
NOS 15x8
NOS 10x8
NOS 7.5x8


Crunches: 8x25
Roman Chair: 4x10



WORKOUT 2

Tempo on everything was 4010, 40 seconds rest, NOS 10 second rests

Bent Over DB Lateral Raises
20x12
20x12
20x12
20x12

Bent Over Cable Lateral Raises
30x12
30x12
30x12
NOS 25x8
NOS 20x8
NOS 15x8


Reverse Grip Pulldowns - 2 second stretch
160x10
160x10
160x10
160x10


Straight Arm Pull Overs
45x21
45x21
45x21
45x21


Bent Over Rows - heels elevated
130x8
150x8
150x8
150x8
150x8
150x8
NOS 130x8
NOS 110x8
NOS 90x8

Lying Leg Curls (4 sets toes in, 4 toes out, 4 neutral)
90x12
90x12
90x12
90x12
90x12
90x12
85x12
85x12
80x12
80x12
75x12
75x12

- weight drops when paritals are needed to get to 12


Tomorrow... Chest / Arms
 
WOW! There are just no words to describe how impressed I am with the effort you have put into running this!! Simply amazing!!
 
wasme said:
Awww thanks Kat! That was so kind of you. I must admit, it has been challenging to say the least.
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Well, we all need a challenge but I think you went just a weeeeeee bit above and beyond that! ;) lol
 
love2liftkat said:
Well, we all need a challenge but I think you went just a weeeeeee bit above and beyond that! ;) lol
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Haha, you're so cute, Kat!

Killing it as always, Was!
 
My diet has sucked too.

You gonna do any lifting in here? ;)
 
With that volume, and twice daily... I think I'd be clearing out local supermarkets one by one... lol
 
RegisterJr said:
My diet has sucked too.

You gonna do any lifting in here? ;)
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Nah... just too lazy ;)

804 said:
With that volume, and twice daily... I think I'd be clearing out local supermarkets one by one... lol
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I have been starving all day. Ate my lunch at 10am



Great thing happened today though. Commute into work for 730 only to find a water main broke - so no sprinklers, bathrooms. At 930, they closed the building and we were all excused for the day. Got home at 10.. had my lunch, then passed out for 2 hours... ummm recovery? lol
 
Two straight days of naps... You're ptrettt much retired.
 
wasme said:
Nah... just too lazy ;) I have been starving all day. Ate my lunch at 10am Great thing happened today though. Commute into work for 730 only to find a water main broke - so no sprinklers, bathrooms. At 930, they closed the building and we were all excused for the day. Got home at 10.. had my lunch, then passed out for 2 hours... ummm recovery? lol
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Excellent! Much needed rest I'd say :)
 
2/26/2015 Chest / Arms / Calves

2nd last workout, tomorrow of course is Legs... :(

Tempo 4010, rest 40 sec, NOS 10 secs

Bench Press
135x12
185x12
205x12
225x12
235x9
NOS 215x6
NOS 185x5
NOS 155x6

Incline DB Press
75x10
75x8
70x9
70x8
NOS 60x8
NOS 50x7
NOS 45x5

- bench crushed me...

Cable Crossovers - to thighs (2 second stretch)
55x10
55x10
55x10
55x10


Superset 1

A1 - Cable Cross Overs - chin level
50x15
50x15
50x15
50x15


A2 - Pushups
15
15
13
12


Preacher Curls
80x12
80x12
80x12
80x12
NOS 70x8
NOS 60x6
NOS 50x5


Incline DB Curls
20x21
20x21
20x21

- had to pause a few times on these


Superset 2

B1 Reverse Curls
60x10
60x10
60x10

B2 EZ Curls
70x10
70x8
65x9


Vbar Pushdowns
130x8
130x8
130x8
130x8
130x8
NOS 120x8
NOS 110x8
NOS 100x8
NOS 90x8


Standing Calf Raises
205x25 (8 sets)


... i could literally go back to bed now...
 
That bench... I can't wait to see your 531 numbers.
 
Hyde said:
With one arm, like that old guy who squats like 500 in sleeves w/ one arm lol
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That guy is a beast. SquatPressPull on IG and YouTube. He hasn't been training recently for some reason tho.
 
RegisterJr said:
That bench... I can't wait to see your 531 numbers.
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...I am curious as well. Always fun trying something new.

Hyde said:
That's it, actually. His raw bench after about 4 months of 5/3/1 is going to be 531lbs.
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LMAO I wish...

Hyde said:
With one arm, like that old guy who squats like 500 in sleeves w/ one arm lol
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RegisterJr said:
That guy is a beast. SquatPressPull on IG and YouTube. He hasn't been training recently for some reason tho.
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Gotta check this out
 
Hyde said:
That's it, actually. His raw bench after about 4 months of 5/3/1 is going to be 531lbs.
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Haha Exactly!!!

Stress in life aaaannnddd the intensity of these workouts would wear the strongest of beasts out! Time for rest maybe??!!
 
Seriously Simon, your weights at that volume are extremely impressive.. As RJ said.. When you start 531 you will be a BEAST
 
Please post those body pics already as you've got to be one ripped bodybuilder by now! These routines are killing me just reading them.
 
He'll probably set some PRs when he does his deload...
 
2/27/2015 Hams/Quads

Last workout of the 'Graduate' program of Mi40x (comes with Natural, Graduate, Pro)... Too be honest, I probably should have started with the Natural. At some point, I will redo it, and start with Natural, and just roll through the three, as it was enjoyable, yet grueling. I know at times, I went too heavy and thus didn't adhere fully to the tempo, but did my best to stick to it. Learnt some new techniques that can definitely be applied to other programs. Shout out to MrKleen73 for advising me to bite the bullet and give this a go.

Think I made some improvements in my back, chest, and legs...I wish I had followed Bpak's nutritional guideline though, as I did gain some fat with some muscle - as the weeks went on my hunger just kept climbing. My goal now will be to clean things up and see what hiding under said layer! ;)

Anyways... on to today's workout


GIANT SUPERSET 1 - first set of each, 2 minutes rest, second set of each, etc

Leg Curls
90x8+5partials
100x8+5partials
100x8+5partials
100x8+5partials

Squats
155x8
185x8
205x8
215x8

Lunges
8/8
8/8
8/8
8/8

DB Squats
30's x 21
30's x 21
30's x 21
30's x 21


GIANT SUPERSET 2 - first set of each, 3 minutes rest, second set of each, etc

Leg Press (in Smith from Floor) - Feet Narrow
315x8
335x8
335x8
335x8

Leg Press (in Smith from Floor) - Feet Wide
315x8
335x8
335x8
335x8


Leg Extnesions (3 second hold at the top)
100x8
90x8
90x8
85x8

Stiff Legged Deadlifts
130x15
130x15
130x15
130x15

Leg Curls
90x21
80x21
75x21
70x21



Crunches: 8x25
Roman Chair: 4x10
 
You sending this from the hospital? After these 2adays I'm guessing you are at one...lol
 
All good over here wasme just doing some hardcore economics and management classes at college, lifting and partying. All my favorite things :D
 
When I did GVT I struggled with lowering weight to stick with tempo. Your routine, tempo or not, was intense. I'm perfectly fine being a Mi40 bystander. :)
 
turff49 said:
You sending this from the hospital? After these 2adays I'm guessing you are at one...lol
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Oh that one wasnt a two a day.. just 2 big a$$ supersets! lol..


IrishSoldier said:
All good over here wasme just doing some hardcore economics and management classes at college, lifting and partying. All my favorite things :D
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...nice! hard work will pay off for sure..

RegisterJr said:
When I did GVT I struggled with lowering weight to stick with tempo. Your routine, tempo or not, was intense. I'm perfectly fine being a Mi40 bystander. :)
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Thanks man..


...im tired.
 
2/28/2015 REST DAY

Been a while since I have had a full out rest day.

I did walk 4km this morning to my step sons hockey game, good pace.. and just to kinda get moving as I was feeling lazy/lethargic.

Tomorrow will be a run, and either boxing or the start of Muscular Demolition.
 
You sure you don't need like 3-4 rest days to recoup?? Knowing you, you will sneak out there tonight and work legs and just not tell us. Yep, legs and calfs since its been so long since you've worked them...lol
 
turff49 said:
You sure you don't need like 3-4 rest days to recoup?? Knowing you, you will sneak out there tonight and work legs and just not tell us. Yep, legs and calfs since its been so long since you've worked them...lol
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Contemplating taking tomorrow off, but not sure I can... lol

Hyde said:
Great work completing this crucible of a program, sir.
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Thanks Hyde! Appreciate that my friend.
 
I'm not sure you earned the rest, but I hope you enjoyed it anyway.

:D
 
3/1/2015 REST DAY #2

Well got up this morning with the intention of starting Muscular Demolition - but my body is drained. So giving it one more day.

However, I did go out for a 6km run. Legs were sore, and developed quite a pump in quads and calves.. nothing uncomfortable just notable.


Have a good Sunday all..
 
wasme said:
3/1/2015 REST DAY #2 Well got up this morning with the intention of starting Muscular Demolition - but my body is drained. So giving it one more day. However, I did go out for a 6km run. Legs were sore, and developed quite a pump in quads and calves.. nothing uncomfortable just notable. Have a good Sunday all..
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Good god that is so well deserved. You earned every second of a rest day! Enjoy and relax!
 
We all do, but, gotta listen to the body! I've made some of my best gains by taking 3-5 days off completely(except for some cardio).
 
Brian is right! You've gotta listen! I know it's hard mentally but physically it does you so much good!! You work hard for your rest days!!! Much harder than the average! Congrats on finishing the program! As I've said before, I'm very impressed!! Also, very glad you took 2 "rest" days as well...now as far as what you "learnt"....we are just gonna have to work on your grammar now! Lol ;)
 
Enjoy your recharge day. I've decided to do the same. Just gonna focus on consuming as many decent calories as I feel comfy and conserving energy on the couch. Grow, baby, grow!
 
turff49 said:
We all do, but, gotta listen to the body! I've made some of my best gains by taking 3-5 days off completely(except for some cardio).
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That's it ... im taking 5 days off... lol (not)

love2liftkat said:
Brian is right! You've gotta listen! I know it's hard mentally but physically it does you so much good!! You work hard for your rest days!!! Much harder than the average! Congrats on finishing the program! As I've said before, I'm very impressed!! Also, very glad you took 2 "rest" days as well...now as far as what you "learnt"....we are just gonna have to work on your grammar now! Lol ;)
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Thanks Kat...and ya I know Brian is right - knows his stuff.

As far as my grammar - you are total mom! lol
 
I definitely feel guilty, too. Especially a day like today where I don't feel many DOMs.
 
Hyde said:
I was thinking eggs, beef, rice, tuna, milk, whey.....but to each their own :salook:
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I know bro... just playing around... getting ready to make some chicken fajitas with lots of peppers for dinner..

RegisterJr said:
I definitely feel guilty, too. Especially a day like today where I don't feel many DOMs.
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Oh i have a body ache still.. so I think i have that covered. But I am bored!
 
Tell the wife you are bored...lol...run
 
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